Oatmeal is one of the most popular breakfast foods in the United States.
They are eaten so much that Fortune Business Insights predicts that the oatmeal market will reach over $3 billion in 2027.
Many people love oatmeal as it’s so quick and easy to prepare. Other people enjoy oatmeal due to its health benefits, as its high fiber and many minerals make it one of the healthiest foods you can consume (check out this article about if oatmeal is gluten-free or not).
Most of us know that oatmeal is good for us, but what happens if you eat oatmeal every day? Will your body benefit from all of the minerals and vitamins, or will the fiber be too much on your gut?
The answer depends on your physiology, but for the most part, eating oatmeal every day can have several health benefits.
You’ll learn more about what happens if you eat oatmeal every day in this article, including whether it can help you with weight loss, as well as if you need to worry about the extra fiber in your diet.
What happens if you eat oatmeal every day?
Health benefits from added minerals and vitamins
Oatmeal delivers an amazing blend of important nutrients, such as iron, zinc, and magnesium.
Iron is important to keep your energy levels high, zinc for a healthy immune system, and magnesium keeps your brain and heart in check.
Oatmeal also contains a lot of vitamin B6, an important vitamin that prevents carpal tunnel syndrome.
Just half a cup of oatmeal contains the same amount of protein as an egg. You can also increase your oatmeal’s protein content by adding different toppings, like peanut butter, protein powder, and nuts.
If you’ve had a difficult workout the day before, the protein in oatmeal is one of the best foods to restore your muscles and make you stronger.
Improved blood sugar and cholesterol
If your doctor has ever warned you about your cholesterol, you may want to consider adding oatmeal to your diet. Just 1 and ½ cups of oatmeal daily can reduce your cholesterol levels by 5%.
If you are diabetic, or worried about your blood sugar, the high fiber content in oatmeal is enough to slow down the number of carbohydrates absorbed by the gut.
This leads to less insulin release, which also keeps hunger pangs at bay.
Oatmeal’s low GI (glycemic index) means that it’s less likely to cause high blood sugar spikes. But, bear in mind that this is only the case for unflavored oats.
Processed oats that have added flavors, as well as instant oatmeal that’s full of sugar can raise your blood sugar a lot.
High fiber and managing weight
The standard American diet lacks fiber, but oatmeal is full of soluble fiber that keeps you full and satiated.
A single cup of oatmeal contains 4 grams of fiber, but you can add fiber-rich toppings, like blackberries or raspberries, to increase the fiber content even more!
As you need to consume less food to lose weight, it’s a good idea to eat foods that are rich in fiber instead of foods that are less nutrient-dense.
Fiber naturally keeps you full, so if you want to lose weight, increasing your amount of fiber-rich foods can help you feel fuller for a longer period.
Beta-glucan and insulin
Oats contain a particular type of fiber known as beta-glucan. This is a soluble fiber that produces a gel-like material in contact with liquid.
This can help keep you full, lower blood sugar, and helps to regulate your insulin.
A serving of oats has around one to two grams of beta-glucan. This fiber has been shown to influence oatmeal’s ability to lower LDL cholesterol levels.
If you are looking to improve your cholesterol levels, or just want to feel fuller in the morning, oatmeal can certainly help you do that daily.
Stomach pain from extra fiber
In most cases, eating oatmeal every day can be a great way to improve your health. However, as it’s so fiber-rich, this might lead to gastrointestinal issues.
It’s recommended that humans eat around 28 grams of fiber daily. We know that most Americans aren’t eating enough fiber, but on a similar note, we should make sure that we don’t eat too much fiber too.
If you’re not used to eating fiber, eating oatmeal every day might be too much for your gut. It’s better to introduce high-fiber foods slowly, working your way up along the way.
This will help get your body adjusted instead of the fiber being a shock to the system.
If you eat too much fiber, constipation, bloating (If you’re feeling bloated, you might want to learn about wheat belly here), and gas can all be unpleasant side effects.
Try eating oatmeal for breakfast a couple of times a week, then slowly increase the frequency week after week. If you notice any unpleasant symptoms, scale back and reduce the amount you eat again.
Getting more oatmeal in your diet
We’ve seen how oatmeal has a ton of health benefits, but how do you start introducing more oatmeal into your diet?
If you’re often busy in the morning, you won’t have time to cook some oats on the stove before heading out of the door.
Certain types of oats can take longer to cook than others, so you’ll need to think about what the best type is for your circumstances.
Instant oatmeal takes just over a minute in the microwave, but these often contain sweeteners and additives that aren’t that good for you.
Quick oats cook in a minute, while old-fashioned ones need five minutes on a stove. Steel-cut oats take the longest, usually under an hour on the stove.
No matter which oats you choose, stay away from adding sugar and syrups to your bowl. Fruit, nut butter, and nuts are all tasty toppings that won’t detract from their health benefits.
Oatmeal is one of the healthiest breakfast foods you can add to your diet, so you may want to consider eating a bowl every morning!
Just remember to stay away from pre-sweetened types, and avoid adding sugar and syrups to make it taste better.
If you often experience gastrointestinal issues, add oatmeal to your diet slowly to avoid stomach upsets. Start with a bowl or two a week, then work your way up as you go along. It’s best to be safe than sorry!